Somatic Exercises to Help You Reconnect With Your Body

When you’ve experienced anxiety, relational trauma, or religious trauma, it makes sense that you might feel disconnected from your body.

Maybe you spend most of your time in your thoughts.
Maybe your body hasn’t always felt like a safe place to land.
Maybe tension feels normal.
Maybe you learned to ignore what you needed to survive.

Somatic exercises are gentle ways to come back into relationship with your body. I want to challenge you not to force anything, but to just listen.

Here are a few you can try:

1. Orienting: Let Your Eyes Land

Slowly look around the room.
Let your eyes land on something neutral or pleasant , maybe a plant, a window, a color you like.

Notice:

• What catches your attention?

• What feels steady or grounding?

This helps remind your nervous system that you are here, now, and safe enough in this moment.

2. Feet on the Floor

Sit upright and place both feet flat on the ground.

Gently press your feet down.
Notice the pressure.
Notice the support beneath you.

Ask yourself:

• What does it feel like to be supported?

• Can I let the ground hold some of my weight?

This is especially helpful when you feel overwhelmed or disconnected.

3. Hand to Heart, Hand to Belly

Place one hand over your heart and one over your stomach.

Notice your breath without changing it.
Feel the warmth of your hands.

Gentle tell yourself:
“I’m here.”
“I’m allowed to feel this.”

This builds internal safety and self-compassion.

4. Pendulation (Moving Between Sensations)

If you’re feeling activated, notice where you feel tension.

Then intentionally shift your attention to a part of your body that feels neutral or calm.

Slowly move back and forth between the two.

This teaches your nervous system that you can experience discomfort without being consumed by it.

5. Gentle Stretch + Notice

Reach your arms overhead.
Roll your shoulders.
Move your neck slowly.

As you move, ask:

• What feels tight?

• What feels relieving?

• What does my body want more of?

Let the movement be intuitive rather than performative.

A Gentle Reminder

You don’t have to feel everything all at once.
You don’t have to force connection.

Reconnecting with your body is about curiosity — not control.